As a registered dietitian, my snack rules are simple:
- Taste comes first. It has to taste good or you know they’re just going to trade for someone else’s fruit roll up.
- Simple ingredients. Always real food first. I try to steer clear of unnecessary fillers, preservatives and BS ingredients that don’t benefit our kids.
- Protein + fiber when possible. Most packaged snacks are filled with empty simple carbs. Chips and crackers aren’t going to cut it for a day full of learning and activities. Protein keeps kids full. Fiber keeps things moving and energy levels stable.
- Low added sugar. Sugar from natural sources like fruit or dairy are best case scenario. I try to keep any added sugar modest and steer clear of any artificial sweeteners (sucralose, aspartame, acelsulfame-K, sugar alcohols).
Below are five packable snacks I love for back‑to‑school that check these boxes and that your kids will actually eat!
Smash Foods Snack Bites
Why I like them: They’re soft and chewy and made with dates, oats, chia, and nut or seed butter. They deliver a nice combo of protein + fiber in a kid‑friendly flavor profile.
Bonus: the Sunflower Butter & Strawberry flavor is great for nut‑free classrooms
Pack it with: String cheese and sliced cucumbers or a clementine.
Portion idea: 1 pouch for younger kids; 1–2 pouches for athletes or teens on practice days.
Perfect Bar (Full size or Minis)
Why I love them: I eat one of the minis most days of the week as a sweet, chocolatey afternoon pick me up. They are also my 4-year olds fave thing to grab to eat in the car on the way to school. You can find these bars in the refrigerated section (usually by the yogurt). That’s evidence that they aren’t filled with a bunch of preservatives! They have whole‑food protein from nuts, egg powder, and nonfat dry milk.
The details: The minis are ideal for a quick, complete snack: about 120 calories, 6g protein, and 7g total sugar. Full‑size bars pack 17g protein for older kids or heavy practice days.
Storage: Keep in the fridge at home but they’re fine at room temp for 5 days so don’t worry about taking them on the go
Allergens: Contains peanuts, milk, eggs (and some flavors include tree nuts/sesame)
Simply Fuel Protein Balls
Why I like them: Real‑ingredient protein balls (oats, peanut butter, whey) with 8g protein per serving and added Bacillus coagulans probiotics. Yeah, I know you can probably make your own for cheaper (and yes, I’ve made them many times) but I still always have these in my pantry, for myself and for my kiddo. Great for kids who need more staying power between lunch and sports or after‑school activities. And my favorite part: they’re made by a fellow dietitian!
Pack it with: an apple and milk
Save money by: Stocking up at Costco!
Portion idea: 3 balls for most kids; pair with a fruit to round it out.
Icelandic Provisions Skyr
Why I like it: These yogurts are just the best, period. Packed with 17g protein per individual cup and without a ton of added sugars or artifiical sweeteners. Honestly that’s pretty hard to find in a yogurt, and especially one my kid will eat. My 4-year old loves picking out the “colors” he wants for the week when we are at the grocery store. His current faves are the Key Lime and Vanilla Bean, which I think tastes like eating icing out of a cup (in a good way).
Top it with: Purely Elizabeth Maple Almond Butter Granola and berries
Allergens: Dairy.
That’s It Crunchables
Why I like them: Top of the line when it comes to healthy school snacks that I bet your kids will keep asking for. They’re just fruit! No added sugar. A smart swap for fruit snacks when you want crunch without dyes or syrups. Great topper for yogurt or a sweet side in the lunchbox.
Allergens: None of the top 9
Pack it with: Skyr or a cheese stick and grapes
Don’t Stress, You’ve Got This!
Perfect lunches aren’t the goal! Eaten lunches are. Despite my best efforts, sometimes my kid just wants an uncrustable and some golfish. No shame. Keep offering new foods, try rotating flavors, and keep a bin of “grab‑and‑go” approved snacks in the pantry and fridge. That way if they’re hungry, maybe they’ll be willing to try something new, especially if they feel empowered to make the decision on their own. Let your kids help pick out one fruit, one veg, and one treat per grocery trip.
Need personalized help for a picky eater or an athlete with big nutrition needs? Book a session with one of our dietitians at Nutrition Awareness and we’ll build a plan that fits your family.
We were not paid to review any of the above products. All opinions are our own. This post may contain affiliate links.
About the author: Megan Ware, RDN, LD, is a registered dietitian nutritionist in Orlando, FL. She owns the private practice, Nutrition Awareness, where she teaches other entrepreneurs and high achievers how to maximize their productivity and performance with nutrition. She is the author of the book The Optimized Life: A Nutrition Guide for Entrepreneurs and co-host of the Nutrition Awareness Podcast.